Drive your knees outward over your toes as you sit back into the squat. Ensure your hips drop to knee level (90 degrees) to achieve maximum glute recruitment without compromising form. Track 3: Chest Scream Weight Selection: 1.5 to 2 times your warmup weight
Close-grip tricep press-ups on the bench to transition from isolation to compound burnout. Track 6: Biceps Bring Me To Life – Thousand Foot Krutch Target Muscles: Biceps brachii and brachialis.
If you are using the choreography notes to prepare for a class launch or a video assessment, keep these three pillars of Les Mills instruction in mind:
Standing lateral raises and posterior deltoid flies to isolate the sides and back of the shoulders. bodypump 86 choreography notes pdf work
Many instructors practice their scripting in the car while driving. Use the choreography notes to map out what you will say—specifically noting the 1-to-2 “initial cues” you will give for each new exercise. Speak the cues out loud in rhythm with the music playing in your car.
The PDF gives bare-bones cues. Write your own in the margins:
Slide your ribs down toward your hips when crunching rather than pulling on your neck. Keep your eyes focused between your knees to maintain a neutral cervical spine. Track 10: Cooldown Home Weight Selection: None Drive your knees outward over your toes as
The PDF is not a substitute for listening to the music. Print it out, play the release, and speak the rep patterns aloud on time.
2/2 Lunges, 3/1 Lunges, and a series of continuous 1/1 Singles.
Prioritize safety by checking alignment. The front knee must track directly over the mid-foot and never extend past the toes. Track 8: Shoulders Song: Tonight Is The Night Focus: Medial, anterior, and posterior deltoids. Key Movements: Standing overhead presses Lateral raises (dumbbells) Mac raises / rotator cuff work Track 6: Biceps Bring Me To Life –
Calling (Lose My Mind) – Sebastian Ingrosso & Alesso feat. Ryan Tedder
Listen to the entire BODYPUMP 86 album on a loop until you can identify where the chorus hits and the beat drops. In BODYPUMP, the choreography changes precisely on these musical markers.
A standard BODYPUMP session contains ten to twelve distinct musical tracks. Based on multiple instructor sources, the verified tracklist for BODYPUMP 86 is as follows:
The cool-down is a stretching and breathing segment to return heart rate to baseline and improve flexibility.